Spicy Cajun Flank Steak with Roasted Veggies and Delicata
Juicy pan-seared flank steak with a fiery Cajun spice rub, served alongside garlic-roasted zucchini, carrots, celery, and sweet delicata squash.
Prep
15 min
Cook
25 min
Total
40 min
Makes
2 servings
Created together. Shared with you.
Made by Fiona + Lila
Fiona created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.
Tap card to mark done - 02
Slice 1 delicata squash into half-moons
Slice 1 delicata squash into half-moons, removing seeds. On one half of the baking sheet, toss the delicata squash with 0.25 tbsp olive oil, a pinch of salt, and black pepper.
Tap card to mark done - 03
Slice 1 zucchini
Slice 1 zucchini, 1 carrot, 0.5 red onion, and 1 celery stalk into bite-sized pieces. Place them on the other half of the baking sheet and toss with 0.25 tbsp olive oil, a pinch of salt, and black pepper. Keeping the delicata squash on its own side makes it easy to serve separately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Roast the vegetables for 22 to 25…
Roast the vegetables for 22 to 25 minutes until tender and caramelized at the edges.
Look for: tender and caramelized at the edges
Tap card to mark done - 05
Pat 170g flank steak dry with paper…
Pat 170g flank steak dry with paper towels. Season both sides evenly with 1 tsp Cajun seasoning and a pinch of salt.
Tap card to mark done - 06
Heat 0
Heat 0.5 tbsp olive oil in a heavy skillet or cast-iron pan over medium-high heat until shimmering, about 2 minutes.
Look for: shimmering
Tap card to mark done - 07
Add the steak to the pan and…
Add the steak to the pan and sear for 4 to 5 minutes per side until an internal temperature reaches 135°F (57°C) for medium-rare.
Look for: an internal temperature reaches 135°F (57°C) for medium-rare
Tap card to mark done - 08
Transfer the steak to a cutting board…
Transfer the steak to a cutting board and let it rest for 5 minutes before slicing thinly against the grain.
Allow: 5 minutes
Tap card to mark done - 09
Divide the sliced flank steak and roasted…
Divide the sliced flank steak and roasted zucchini, carrot, celery, and onion between plates. Add roasted delicata squash for those who enjoy it.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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